15-Min Dumbbell Session To Pump Up Your Arms and Crush Calories – Men’s health UK


Posted: September 20, 2020 at 5:53 pm

If youre stuck for time you may think you have to choose between a calorie-culling fitness hit or a muscle-swelling pump. But our week-ending session delivers both with time to spare, delivering a skin-splitting arm pump whilst flambing calories and building stamina.

Youre going to grab a set of dumbbells and work through as many rounds as possible in 15 minutes, whilst maintaining good form, of the following circuit. Keep it moving, only resting periodically to catch your breath and keep your form sharp.

Keep track of how many rounds you complete and aim to beat your score on subsequent attempts to ensure progress, strength gains and of course- a bigger pump.

If you only have one weight, simply perform all of your curls on one side, before switching arms and matching reps.

Dont rush this one. Be as explosive as possible on the burpees and snatches but once you hit the curls and push-ups focus on the quality of each rep, says Mens Health fitness editor Andrew Tracy.

This is where we strike the balance between conditioning, and filling out your sleeves. If youre blowing hard and the reps get shoddy, youll only be doing your guns an injustice."

As many rounds as possible in 15 minutes of:

1) Burpee x 5

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Once youve done 5, grab your dumbbell and get to work.

2) Alternating Dumbbell Snatch x 10

Begin with one dumbbell on the ground between your legs. Squat down and grab the weight (A). Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout (B). Squat down and return the weight to the start position.

3) Dumbbell Curl x 15

Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl one of your dumbbells upwards, turning your palms in, until your little finger is near your shoulders (B). Squeeze here and lower the weight under control. Alternate sides each rep for 15 on each arm.

4) Push-Up x 20

Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

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15-Min Dumbbell Session To Pump Up Your Arms and Crush Calories - Men's health UK

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